Wide Grip Barbell Curl

The wide grip barbell curl places the hands further apart than a standard curl, which rotates the forearms slightly outward and shifts a larger share of the work onto the short head of the biceps, the inner portion that contributes most to the muscle's peak. It is a small change with a real effect, and running a training block with a wide grip after one with a narrow grip is a straightforward way to vary the stimulus without changing the exercise. The barbell allows heavier loading than dumbbells, which is both the appeal and the trap: as the weight climbs it becomes tempting to swing the torso and let the hips launch the bar. Keep the elbows pinned to your sides and the upper arms still, and judge the set by how the biceps feels rather than by what reaches the top.